Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


Wall ball

-200m row

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

Active hamstring

Walk the dog + pike pass through

Hip opener

Spiderman complex w/ hip lift

Inchworm w/ push up

Lateral lunge w/ shoulder flexion

4 point squat

Specific Prep

*Coaches Choice


Back Squat (5×5)


-Suggested path 50%, 60%, 65%, 70% and 75%

Alternate Options:

-Tempo Goblet squat 3 sec down, pause, 3 sec up


Rose are red, Violets are blue (AMRAP – Reps)

3 rounds:

500m row

Max wall ball shots
(12 min cap)

-Score combined max wall balls over 3 rounds

-Return to the rower after you have broken the set

-Broken set(ball hits the ground or stops moving)

Alternate Options:


-400m run

-:30 mountain climber +:30 jumpin jack x2

Wall Ball shot?

-Jump squat

-BB/DB/Odd object thruster

Cool Down

*Coaches Choice